June 13-18

Mon Swim

2100 yards in 41:52

Wed
Bike 60' / Run 20'
https://www.trainerroad.com/cycling/workouts/107130-rubicon-2

A1. Press @ 20X2, 4 x 8-10, rest 60 sec 75,85,95,100

A2. Back Squat @ 33X1, 4 x 6-8 reps, rest 2 min 165,175,185,200

B1. Supinated Grip Pull Ups @ 20X2, 3 x 2-4, rest 60 sec ok

B2. Lateral Crossover Step Ups, 3 x 10/side, rest 2 min ok

C. FLR on Rings, 3 x 45-60 sec ok

Thursday

5 min Bike Warm Up building in speed to high aerobic effort, not max effort

+

3 x 10 sec MAX EFFORT sprint, rest 2 min

6 min Bike Test

**avg Watts, avg Speed, Max Cals

Rest to full recovery

4 sets

2 min @ avg speed from test

5 Burpees

5 Box Jumps, 24” step down

Rest 90 sec b/w sets

Fri
Run 60'
15@Easy
8x......
2'@Z2
2'@ 15 seconds slower than Z4
1'@Z1
Cool down 5'
6.2 miles in 60 min. 9:41 pace. Heat whipped me early on.

May 30-June 4

Race Week

Tuesday

Swim 2100

WU: 200

MS: 3 x 600(30””) @ race effort

CD: 200”

2000 yards in 39:09

Run 50’ within the run do 2 x 8’(8’) @ Z3

5.37 miles in 50 min. 9:19 average. Intervals felt fine.

Wednesday

A1. Front Squat, 3 x 3, rest 90 sec **building to tough 3, not 3RM 175,195,215

A2. Strict Pull Ups, 3 x 3, rest 90 sec ok

B. Russian KB Swings, 4 x 12 reps heavy, rest 90 sec 79,79,88,88

+

Bike 20 sec ALL OUT, rest 2:40 x 4 ok

Thurs

bike 60' / Run 20'

https://www.trainerroad.com/cycling/workouts/158024-monadnock-2

Swim 1500 broken into sets however you feel. 

Fri

Bike 30' Easy

https://www.trainerroad.com/cycling/rides/3804942-free-ride-30
20 minute run. 2.03 miles. 9:51 pace